Suggestions for dealing with chronic lower back pain?! L4 5 herniated discs and moderate stenosis. Used to surf everyday. Now I’m like a couple times a month, If that. Trying to avoid surgery at all cost. Pretty much have tried everything. Just started the Wolverine peptide stack. One week in🤞 Any conditioning suggestions? Specialist? Books? 🤙🤙🤙

Surfed for little over 40 years and surfed pro for 14 of them... went thru some hard times and I just stopped surfing about 5 years ago now my back is seized up and developed scoliosis....im in pain but want to get back in water...I need to loosen up and gain muscle I know I can do it but don't know where to start..any advice would be GREAT!